Healthy Smash Burger Recipe (High Protein & Low Calorie)

This healthy smash burger recipe is every bit as addictive as traditional smash burgers but with far fewer calories. Each burger is stacked with two crispy beef patties, cheddar cheese, and a creamy low calorie burger sauce, all made in four simple steps and in only 30 minutes.

My Take on Healthy Smash Burgers

If you've never tried smash burgers before, you're seriously missing out! And this healthy smash burger recipe is the perfect way to get you started.

These healthy smash burgers have the perfect balance of flavor and texture. The patties are perfectly seasoned and pressed super flat to give you a nice crispy caramelization to 'em, yet they still turn out incredibly juicy.

Then, when they're done cooking, the patties get stacked on top of some crisp lettuce and juicy tomatoes and topped with cheese and some homemade burger sauce.

Honestly, this recipe is so good it's on constant rotation in my house...and soon you'll see why!

But even if this is your first time making them, these smash burgers are guaranteed to be a hit.

Not only are these smash burgers super simple to make, but they have fewer calories than what you'll find at traditional burger joints and are even loaded with over 60 grams of protein per serving! 

Seriously, you've got to try these!

Joe Tip (like "pro tip" but better)

The secret to a good smash burger is all in the smashing.

A burger press is a great way to guarantee a perfectly flattened patty, but you can also use other tools around the house, like a spatula or baking sheet.

You want to try to smash the patties until they're slightly larger than the bun and as thin as possible.

Ingredients 

These smash burgers are made with all your typical burger fixings but with a few healthy swaps to keep them lower in calories. So there's a good chance you have most of these ingredients already!

Now, here's what you'll need for the smash burger patties:

• 12 oz. lean ground beef , 95/5
• Salt and pepper to taste

For the toppings:

• 2 burger buns (I like to use low calorie ones)
• ½ tablespoon light butter
• 2 slices reduced fat American cheese
• Pickles
• Lettuce
• Red onion, thinly sliced
• Tomatoes, thinly sliced

And for the burger sauce:

• 3 tablespoons light mayo
• 1 tablespoon sugar free ketchup
• 1 teaspoon mustard
• 1 teaspoon relish

Pretty simple stuff, right?

By the way, don't hesitate to upgrade this recipe with some of my favorite add-ons, like sauteed onions or my low calorie Big Mac sauce.

How to Make Healthy Smash Burgers

Less than 5 steps are all you have to follow to make these delicious burgers.

Once you have the sauce and patties prepared, all you have to do is grill your burgers, add your cheese, then assemble your smash burgers with a toasted bun and fresh toppings.

Step One: Prepare the Sauce and Toppings

Whisk all the burger sauce ingredients together until well combined, then set the sauce aside.

At this time, I also like to prepare my toppings by washing all the vegetables, then thinly slicing the red onion and tomatoes, tearing the lettuce leaves, and slicing the burger buns in half if needed. 

Step Two: Shape the Burger Patties

You'll start preparing your patties by dividing the ground beef into four equal portions and rolling each one into a ball.

Sandwich each ground beef ball in between two pieces of parchment paper, then flatten them into rounds using a burger press, baking sheet, or spatula. 

Once flattened, remove the parchment paper and season the patties with kosher salt and ground black pepper to taste.

Step Three: Cook the Burgers

Place a cast iron pan over medium high heat and grease it lightly with oil or cooking spray. Add your patties to the pan with the seasoned side facing down.

If needed, use a spatula or burger press to smash the patties a bit more.

Cook for 1-2 minutes or until the bottoms are golden and crispy.

Season the top with salt and pepper, then flip and cook for another 30 seconds.

Once cooked through, place a slice of cheese on one patty, then gently layer the other cooked patty on top to create a double stack.

Step Four: Toast the Buns and Assemble

Using the same pan, lower the heat and add the butter. Place the buns cut side down and toast until golden.

Once toasted, remove the buns from the pan and spread a spoonful of burger sauce on the bottom bun.

From there, you can assemble your smash burgers with the remaining toppings and enjoy!

How to Store Your Smash Burger

This recipe makes 4 patties to give you 2 double smash burgers, but I usually use single patties in my burgers to feed my family of four. And I promise you, no one leaves hungry.

But if you're looking to serve double smash burgers all around, you can easily make a larger batch and have leftovers for the week.

If you do end up with leftovers, you can store the cooked patties in an airtight container and refrigerate 'em for up to 4 days. You'll want to store the beef and toppings in separate containers to prevent them from getting soggy. 

How to Reheat This Recipe

The best way to reheat your smashed burger patties is in a pan with a bit of oil for 1-2 minutes on each side or until warmed throughout. 

However, if you're in a pinch, just place the patties on a microwave-safe dish and microwave in intervals of 20 seconds until they have reached the desired temperature.

Final Thoughts

Well, that's how to make healthier smash burgers! These are higher in protein and lower in calories, and the whole family will love 'em. Atleast my family does.

Anyway, I hope you try the recipe! Let me know what you think about these burgers in the comments below!

More Healthy Dinner Recipes

If you liked these healthy smash burgers, here are some other healthy dinner recipes from the blog I think you'd really enjoy:

• Big Mac salad
• Oven baked mahi mahi
• Sirloin tip steak
• Chicken livers

And if you're hungry for even more recipes, you can check out my Instagram, TikTok, and Youtube channel! I'm posting new ones on them all the time.